Tuesday – 080619

A10

4 Rounds –
2 minutes:
10 Air Squats
7 Push-Ups
5 Burpees
30 seconds: Forearm Plank Leg Lifts
*Forearm Plank Leg Lifts on the right on Rounds 1 + 3, Forearm Plank Leg Lifts on the left on Rounds 2 + 4

A20

4 Rounds –
2 minutes:
10 Air Squats
7 Push-Ups
5 Burpees
30 seconds: Forearm Plank Leg Lifts
*Forearm Plank Leg Lifts on the right on Rounds 1 + 3, Forearm Plank Leg Lifts on the left on Rounds 2 + 4

…then…
2.5 Minutes:
10 Swings
10 Abmat Sit-ups

BUILT BODY

Strength
~20 Minutes:
10 Right Arm Curl and Press
10 Left Arm Curl and Press
10 Right Arm Bent Over Row
10 Left Arm Bent Over Row
10 Slow Push-ups

Core
4 Rounds:
20 Barbell Side Bends
15 Strict Knee Tucks
10 Seconds: Front Scale (left)
10 Seconds: Front Scale (right)

Conditioning
10-9-8-7-6-5-4-3-2-1 Reps:
Burpees
Single Torpedo Thrusters
(8 minute cap)

Mobility
Thread the Needle (right + left), Scorpion Stretch (right + left)

ARUN + A30

Members, we’ve added ARun + A30 classes to the schedule this summer just for you! Check out the schedule + this week’s programming here.

ALCHEMY 365 Alchemy combines yoga, strength, and intense conditioning to change the body and renew the mind. A variety of fun and challenging class formats can be mixed and matched to meet any fitness goal.

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